- What's up Elite Thenx athletes, I'm Zaytiggs
and welcome back to another video of Official Thenx.
Today I'm going to be sharing the 10 best
calisthenic exercises and how they benefit you.
(upbeat music)
All right, so let's get started.
As you may know, most calisthenic movements
are compound exercises.
Which are multi joint movements that target
multiple muscle groups at the same time.
Which means you're getting more bang for your buck.
For example, the pull up doesn't only target
your back muscles, but it also hits your biceps,
your delts and even your core.
Now if your main goal is to target one specific
muscle group, lets say you want bigger biceps.
You'll probably want to be doing some isolation work,
such as bicep curls.
Because you can mainly focus on the contraction
of that one specific muscle group.
But since today's video we'll be working with
our own body weight, its easier to combine
multiple exercises into one move,
increasing the efficiency
and time effectiveness of your workout.
Take burpees for example,
which is the combination of a push up
into a jump squat.
This move puts dozens of muscles
and multiple joints into a large range of motion.
Which in return burns more calories
and improves your muscle coordination,
stimulating even more muscle fibers.
So, we picked the 10 best calisthenic exercises
that target each muscle in your body,
the most efficient way possible.
And the first move we're getting into are burpees.
Let's go for it.
(upbeat music)
All right, there we have burpees.
Personally, one of my favorite exercises.
Super effective, fat burning exercise
and a great way to start your workout
and get that blood flow going.
So definitely make sure you're adding burpees
into your workout.
All right, now moving on to the most
complete upper body exercise,
the muscle up.
A skill that requires both pulling and pushing.
Engaging all the major muscle groups in your upper body.
Let's go for it.
(upbeat music)
All right, there we have the muscle up.
Like I said before, great exercise that combines
both pulling and pushing.
Hitting all the major muscle groups in your upper body.
Being able to rep these out will drastically
improve your pushing and pulling strength
simultaneously, saving you time at the gym.
All right, let's move on to the next exercise,
we got L sit to handstand.
Now we're going to be working on control,
coordination, and balance at the same time.
Increasing overall strength and hitting those
stabilization muscles.
Let's go for it.
(upbeat music)
All right, there we have L-sit to handstand.
This move actually inspired me to get into
calisthenics when I first started.
The transition from the L-sit to handstand
requires a larger range of motion.
Keeping your shoulder and core engaged
throughout the entire exercise.
Next exercise we got, L-sit pull ups.
Let's go for it.
Make sure you keep your core engaged
at all times while performing this exercise.
(upbeat music)
All right, there we have the L-sit pull ups
and the L-sit hold to this exercise
makes it a lot harder and way more effective.
Keeping your core engaged throughout the entire exercise.
Moving on, we got wall walks.
All right, if you're a beginner
and this is your first time trying this exercise,
only go up as high as you feel comfortable
and try to keep your arms locked
throughout the entire exercise.
Let's go for it.
(upbeat music)
And there we have wall walks.
Great exercise for beginners to build shoulder strength
necessary to start working on those handstands.
Allowing you to get into that fully stacked position
at the end of that wall walk, simulating a real handstand.
All right, for the next exercise we got the pull over.
Let's go.
(upbeat music)
All right, there we have the pull over.
A calisthenics fundamental.
This move allows you to get on top of the pull up bar,
allowing you to combine multiple exercises in a set.
For example, pull ups, you can pull over
into straight bar dips without letting go of the bar.
Let's move on to the next exercise.
We got low plank to high plank.
(upbeat music)
There we have low plank to high plank.
Another great example of mixing body weight exercises.
While holding a plank position you can still be
able to target other muscle groups, such as your triceps,
shoulders, and chest by incorporating that
low plank to high plank.
Moving on, we got box jumps.
Let's go for it.
(upbeat music)
All right, there we have box jumps.
A plyometric exercise that not only burns
a lot of calories through the explosive movement,
but also works on endurance, stength, and coordination.
All right, on to the next one.
We got diamond to regular push ups.
Let's go for it.
(upbeat music)
Diamond to regular push ups.
An effective chest and tricep exercise.
Doing this exercise explosive requires
you to give 100% and by adding two different
push up variations,
helps engage multiple muscle groups in your chest.
Moving on to the last and final exercise,
we got skin the cat.
Let's go for it.
(upbeat music)
You really wanna feel that stretch in your shoulders
at this point.
(upbeat music)
There you have skin the cat.
Another great exercise for beginners,
especially if you're training for that front lever
and back lever.
This exercise mobilizes your shoulders
and keeps them healthy, while engaging your core,
lower back and your grip strength.
And with this last move,
that completes the 10 most effective calisthenic exercises
that we pick for you to start adding
into your calisthenic routines.
With that being said,
Thank you guys so much for watching.
If you enjoyed this video,
make sure to smash that like button.
Share this video with a friend
who's just getting into calisthenics
and looking to level up.
And for more of our workouts, make sure to go to Thenx.com
become a member.
To get full access to all our workout programs,
technique guides, and daily workouts that'll get you
shredded and in the best shape of your life.
Download the Thenx app in the app store,
or the Google Play store to take our workouts
with you everywhere.
Join the millions of Thenx athletes around the world,
changing their lives today.
And remember, we post every Sunday at 8 p.m.
USA eastern time.
And if you comment within
the first 30 minutes of any upload,
you have a chance to win some free Thenx gear.
And for more of my personal content,
you can find me on YouTube and Instagram,
@Zaytiggs.
With that being said, I'll see you guys next Sunday.
(upbeat music)